Kettlebell swing

Kettlebell swings are great exercises to use in any routine because of their versatility and wide range of benefits. When performed correctly with a fair amount of weight your calorie expenditure can be anything up to 20 calories a minute, which makes it a great addition to any interval training routine. This exercise also helps to tone and shape your core, shoulders and back due to the range of motion. This is an exercise that will definitely get your heart rate up and get your body burning fat. It’s much more beneficial than running on a treadmill for an hour.

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Rower

The rower is a piece of equipment that mimics rowing outdoors. It is essential if you are looking to burn fat and tone up. By using this machine for just 30 minutes you can burn up to 350 calories. It uses every major muscle group in your body and is great for the core.

Joe demonstrates the correct technique on a rower.

To use the rower: Secure your feet to the pads with the straps. Grab the bar. Begin to row with your wrists and back straight, rowing towards the chest.

Battle ropes

If you’re short for time in the gym and want to work all your muscle at once then look no further. By doing just a few sets or intervals on the ropes you’ll already have worked up a sweat and have your heart rate through the roof. It is commonly thought that this exercise is just upper body but throw in some squats and lunges and you’ll soon have a full body fat burning/muscle building exercise.

Joe demonstrates the correct technique with battle ropes.

To use the battle ropes: Stand with your feet hip-width apart. Pick up the ends of the rope with your knees slightly bent, core engaged and shoulders down then begin to move the ropes, creating a wave effect.

Medicine ball slams

These are such simple exercises consisting of lifting the ball high above your head then throwing it on the floor and repeating. It’s a full body compound movement that helps you create explosive power through the core and increases strength in the legs.

Joe demonstrates a medicine ball slam.

To do a medicine ball slam: With your feet shoulder-width apart, lift a medicine ball above your head. Slam it on the floor as hard as you can. Avoid bending at the waist and end up in a low squat position.

Mountain climbers

These killer exercises will get your heart rate up and use nearly every muscle group in your body. A massive advantage is that you don’t need to step foot in the gym to be able to do this.

Joe demonstrates a mountain climber exercise.

To do the exercise: Start in a plank position. Pull your right knee to your chest. Quickly swap and pull your left knee in. Continue to switch knees.